If your doctor recommends you lose weight, there are ways to do it safely. For the most effective long-term weight management, a stable weight loss of 0. 5 to 1 kg per week is recommended.
However, many meal plans cause feelings of hunger or dissatisfaction. These are the main reasons why you may find it difficult to stick to a healthier diet.
However, not all diets have this effect. Low-carb, whole-food, and low-calorie diets are effective for weight loss and are easier to follow than other diets.
Here are some science-backed ways to lose weight that are based on a healthy diet and potentially lower carbs and aim to reduce your appetite, lose weight quickly, and improve your metabolic health.
1. Cut down on refined carbs
One way to lose weight quickly is to reduce the consumption of sugar and starches or carbohydrates. This can be due to a low-carb eating plan or by cutting back on refined carbs and replacing them with whole grains.
When you do this, your hunger levels go down and you generally consume fewer calories.
On a low-carb diet, you'll burn stored fat instead of carbs for energy.
If you choose to eat more complex carbohydrates like whole grains, you'll get more fiber and digest them more slowly. This makes them more satisfying and keeps you full after eating.
A 2020 study of older people confirmed that a very low-carb diet is beneficial for weight loss.
Research also shows that a low-carb diet can reduce appetite, which can lead to eating fewer calories without counting and without feeling hungry.
Please note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to follow a low-carb diet, which can result in weight gain and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that might lead you to a different approach. Low calorie diets can also lead to weight loss and are easier to follow for longer periods of time.
If you choose a diet that emphasizes whole grains over refined carbohydrates, you may be able to have a lower body mass index (BMI). A 2019 study shows that a diet rich in whole grains is associated with a lower BMI.
To determine the best way to lose weight, consult your doctor.
Conclusion:
Reducing the amount of sugar and starches or carbohydrates in your diet can help control your appetite, lower your insulin levels, and help you lose weight. But the long-term effects of a low-carb diet are not yet known. A reduced calorie diet might be more sustainable.
2. Eat protein, fat and vegetables
Each meal should include:
- protein source
- fat source
- vegetables
- small serving of complex carbohydrates, such as whole grains
Protein
Consuming the recommended amount of protein is essential for maintaining health and muscle mass while losing weight.
Evidence suggests that eating enough protein can improve cardiometabolic risk factors, appetite, and body weight.
Here's how to determine how much you need to eat without overeating. Many factors determine your specific needs, but in general, the average person needs:
- 56–91 grams per day for the average man
- 46–75 grams per day for the average woman
Protein-rich diets can also help:
- reduce food cravings and obsessive thoughts about food by 60%
- halve the urge to snack late at night
- make you feel full
In one study, people on a high-protein diet consumed 441 fewer calories per day.
Healthy sources of protein include:
- Meat: beef, chicken, pork, lamb
- fish and shellfish: mackerel, herring, salmon, trout, prawns, etc.
- Eggs: eggs with yolk
- vegetable proteins: beans, lentils, buckwheat, quinoa, tempeh and tofu
Low-carb, leafy green vegetables
Don't be afraid to fill your plate with leafy greens. They are rich in nutrients, and you can eat a lot of them without increasing the number of calories and carbohydrates.
These are the vegetables that should be included in a low-carb or low-calorie diet:
- broccoli
- cauliflower
- spinach
- Tomatoes
- cabbage
- Brussels sprouts
- kale
- chard
- lettuce
- cucumber
healthy fats
Don't be afraid to eat fat.
Your body still needs healthy fats no matter which meal plan you choose. Olive oil and avocado oil are great options to include in your diet.
Other fats, such as butter and coconut oil, should only be used sparingly due to their higher saturated fat content.
Conclusion:
Each meal should include a source of protein, a source of healthy fats, complex carbohydrates, and vegetables. Eating leafy green vegetables is a great way to increase your nutrient intake and reduce your calorie intake.
3. Physical activity
Exercise, while not essential for weight loss, can help you lose weight faster. Weight lifting gives particularly good results.
By lifting weights, you burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Try to go to the gym three or four times a week to lift weights. If you're new to the gym, ask a trainer for advice. Make sure your doctor is also aware of any new exercise plans.
If lifting weights isn't an option for you, doing some cardio like walking, jogging, running, biking, or swimming is great for weight loss and overall health.
Both cardio and weight lifting can help you lose weight.
Conclusion:
Weight training, such as weight lifting, is a great option for losing weight. If this is not possible, cardiovascular training is also effective. Choose what suits you best.
What about calories and portion control?
If you choose a low-carb eating plan, there's no need to count calories as long as you keep your carb intake very low and stick to low protein, fat, and vegetable intake.
If you find you're not losing weight, you can track your calories to see if that's a factor.
If you are in a calorie deficit to lose weight, you can use a free online calculator.
Enter your gender, weight, height, and activity level. The calculator will tell you how many calories you need to eat per day to maintain your weight, lose weight or lose weight fast.
Keep in mind that eating too few calories can be dangerous and less effective for weight loss. Strive to reduce calories to a sustainable and healthy amount as recommended by your doctor.
Conclusion:
With a low-carb diet for weight loss, you usually don't need to count calories. But if you're not losing weight or are on a low-calorie diet, counting calories can help.
9 tips to lose weight
Here are 9 more tips to lose weight faster:
- Eat a protein-rich breakfast. A high-protein breakfast can help reduce food cravings and reduce calorie intake throughout the day.
- Avoid sugary drinks and fruit juices.. The empty calories from sugar are useless to your body and can make it difficult to lose weight.
- Drink water before meals. One study found that drinking water before meals reduces calorie intake and may be effective for weight control.
- Choose foods that help you lose weight. Some foods are better for weight loss than others. Choose nutrient-dense whole foods that are high in dietary fiber, such as vegetables and fruits and whole grains and oily fish.
- eat soluble fiber. Research shows that soluble fiber can help promote weight loss. Fiber supplements like glucomannan can also help.
- drink coffee or tea. Caffeine consumption can speed up your metabolism.
- Base your diet on whole foods. They're healthier, more satisfying, and much less likely to cause you to overeat than processed foods.
- Eat slow. Eating fast can lead to weight gain over time, while eating slowly makes you feel fuller and increases weight loss hormones.
- get enough sleep. Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain.
Conclusion:
Eating whole foods that are high in protein, soluble fiber, and less sugar can help you lose weight. Don't forget to sleep well.
Examples of dishes to lose weight fast
These sample meal plans are low carb and limit your carb intake to 20-50 grams per day. Each meal should contain protein, healthy fats, and vegetables.
If you prefer to lose weight while still eating complex carbohydrates, add healthy whole grains to your diet, such as:
- quinoa
- whole oats
- whole wheat and products based on it
- saved
- rye
- barley
ideas for breakfast
- poached egg with avocado slices and berries
- Crustless Spinach, Mushroom and Feta Tart
- green smoothie with spinach, avocado, nut milk and cottage cheese
- unsweetened Greek yogurt with berries and almonds
ideas for lunch
- smoked salmon with avocado and asparagus garnish
- lettuce with fried chicken, black beans, red peppers and salsa
- Kale and spinach salad with grilled tofu, chickpeas and guacamole
- sandwich with bacon, lettuce and tomatoes, plus celery sticks and peanut butter
dinner ideas
- enchilada salad with chicken, bell pepper, mango, avocado and spices
- minced turkey stew with mushrooms, onion, peppers and cheese
- antipasto salad with white beans, asparagus, cucumbers, olive oil and Parmesan
- Roasted Cauliflower with Tempeh, Brussels Sprouts, and Pine Nuts
- baked salmon with ginger, sesame oil and fried zucchini
ideas for snacks
- cauliflower and vegetable hummus
- healthy homemade muesli with nuts and dried fruits
- cabbage chips
- cottage cheese with cinnamon and flax seeds
- Spicy Fried Chickpeas
- roasted pumpkin seeds
- steamed edamame
- strawberries and brie cheese
How fast can you lose weight?
You can lose 2. 3-4. 5 kg of weight, and sometimes more, during the first week of the diet, and then lose weight steadily. The first week is usually one of fat and water loss.
If you are new to dieting, weight loss may occur faster. The more extra kilos you have, the faster you will lose weight.
Unless your doctor tells you otherwise, losing 0. 5 to 1 kg per week is usually a safe amount. If you're trying to lose weight faster, talk to your doctor about the safe level of calorie reduction.
In addition to losing weight, a low-carb diet can improve your health in several ways, although the long-term effects are not yet known:
- blood sugar tends to drop significantly on low-carb diets
- triglyceride levels decrease
- lowers LDL (bad) cholesterol
- blood pressure improves significantly
Other types of diet that reduce calorie intake and increase intake of whole foods are also associated with improved metabolic markers and slower aging.
In the end, you may find a more balanced and sustainable diet that includes complex carbohydrates.
Conclusion:
A significant amount of weight can be lost quickly on a low-carb or low-calorie diet, but the rate varies from person to person. Losing weight in general can improve certain health indicators, such as blood sugar and cholesterol levels.
Resume
By cutting carbs or replacing refined carbs with complex carbs, you are likely to experience decreased appetite and hunger. This eliminates the main reasons why it is often difficult to stick to a weight loss plan.
With a smart low-carb or low-calorie eating plan, you can eat as healthy as possible and still lose a significant amount of fat.
The initial decrease in water weight can lead to weight loss within a few days. Fat burning takes longer.